HYROX Workout Generator
Generate tailored HYROX training sessions: full race simulation, station-specific drills, or base building workouts for any experience level.
What is HYROX?
HYROX is a global fitness race combining 8 x 1 km runs with 8 functional workout stations — SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmer's Carry, Sandbag Lunges, and Wall Balls. Total race distance is approximately 10 km of running plus all stations.
Train for HYROX with the right gear
HYROX rewards both running fitness and functional strength. The right shoes and a GPS watch to track your running pace make a real difference.
Nike Pegasus
A versatile trainer that handles running sections without weighing you down during functional stations.
View on AmazonGarmin Forerunner 265
Track your running pace during HYROX prep and monitor training load as event day approaches.
View on AmazonFoam Roller
HYROX training creates significant fatigue — regular rolling keeps legs fresh for the next session.
View on AmazonHyrox training plans
Detailed, printable plans with session-by-session breakdowns, nutrition guidance, and race-day preparation.
12-Week Hyrox Training Plan
£7.99
Hyrox 8 Week Training Plan - 3 Days/Week
£7.99
Hyrox 8 Week Training Plan - 5 Days/Week
£7.99
How it works
Choose your workout type (race simulation, base building, or station focus), experience level, and — for station focus — your target station. The generator produces a complete, structured session with warm-up, main set, and cool-down.
Frequently asked questions
What is HYROX?
HYROX is a global fitness race combining 8 × 1 km runs with 8 functional workout stations: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmer's Carry, Sandbag Lunges, and Wall Balls. Total event duration is typically 60–90 minutes for competitive athletes.
How long should I train before a HYROX race?
Most coaches recommend 12–20 weeks of structured preparation. Beginners benefit from building running fitness first (aim for comfortable 5K runs) and then introducing station practice. The biggest mistake is neglecting the running — it accounts for 8 km of the race.
What weight should I use for HYROX training?
Start lighter than race weight and build up over your training period. Official HYROX Pro weights are: Sled Push/Pull +102 kg (men) / +68 kg (women), Farmer's Carry 2×24 kg / 2×16 kg, Sandbag Lunges 20 kg / 10 kg, Wall Balls 6 kg / 4 kg.